Meanwhile, here are some of the most common questions people ask about CrossFit workouts:

General

What's the WOD?

The "WOD" is the "workout of the day." Each day a new WOD is posted to CrossFit.com, and it's part of a complete program designed to improve strength and conditioning. The CrossFit.com program is characterized by three days of work before one day of rest, though athletes may alter this pattern. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Where is the WOD?

What if I can't use the recommended weight or perform the programmed movements?

Use a weight that's manageable for you or use a percentage of the weight prescribed, and substitute movements you can do. For recommended scaling, follow @CrossFit Training on Instagram. The CrossFit Journal also contains resources to help you scale the workout to your level.

Is the WOD enough? Should I do more?

The WOD is a starting point, and each athlete will need to experiment to determine what "enough" means. Top athletes training for the CrossFit Games might need additional work to improve their fitness, while new athletes might need to reduce the volume of the WOD to optimize results. The exact amount of work can be determined with the assistance of an expert coach at a CrossFit affiliate, or it can be determined by carefully logging your workouts and evaluating the results.

Part of the CrossFit philosophy includes pursuing or learning another sport or activity, and the demands of those sports will affect what you can do in each WOD. If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need to take extra days off, or to consider a WOD as "active rest" done at a lower intensity.

In general, if you work the WODs hard, you will find yourself at an improved level of fitness.

Will I/can I get big doing CrossFit?

If you train the WODs hard, eat right and get lots of sleep, you will definitely gain lean mass and lose fat. And yes, you can build muscle mass with the CrossFit protocol.

The CrossFit protocol is designed to elicit a substantial neuroendocrine wallop and hence packs an anabolic punch that puts on impressive amounts of muscle, though that is not our concern. Strength is.

Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.

This warm-up is only a general idea, and coaches and athletes can easily adjust it or create their own versions in order to prepare them for a specific workout.

What's the Burgener Warm-Up?

The Burgener Warm-Up is an Olympic-lifting warm-up sequence designed by Mike Burgener, head coach of the CrossFit Weightlifting Trainer Course. The Burgener Warm-Up is detailed in the CrossFit Journal.

Rx'd, as Rx'd: as prescribed or as written. A WOD done without any adjustments.

RM: repetition maximum. Your 1RM is your max lift for 1 rep. Your 10 RM is the most you can lift 10 times.

SDHP: sumo deadlift high pull.

Set: a number of repetitions.

SPP: specific physical preparednesss, aka "skill training."

SN: snatch.

SQ: squat.

TGU: Turkish get-up.

TTB: toes-to-bar.

WO, sometimes W/O: workout.

WOD: workout of the day.

YBF: you'll be fine.

What about abs? We never do crunches.

Abs ("the core") work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the Olympic lifts, burpees, push-ups, pull-ups, etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches.

What's a hook grip?

Wrap your hand around the bar and grab as much of your thumb as you can with the first two fingers.

When loads are listed, do they include the weight of the bar?

The bar is included. The prescribed weight always means total weight lifted.

Exercises

Where can I find descriptions of the exercises prescribed in the WOD?

What's a Tabata?

For 20 seconds, do as many reps of the assigned exercise as you can, then rest for 10 seconds.

Repeat this pattern seven more times for a total of 8 intervals, or 4 minutes of total exercise.

The score is the least number of reps scored in any of the intervals.

How much weight for squats?

If a squat load is not specified, squats should be done unloaded. This is sometimes referred to as a "bodyweight" or "air" squat. For back, front and overhead squats, use the weight indicated or scale as necessary.

Waiters walk?

Pull-ups vs. chin-ups?

How do I do a burpee?

From standing, lower the chest and thighs to the floor, then come back to standing before finishing with a jump and clap overhead. To view a demonstration of the burpee, click here. Workouts sometimes contain burpee variations, such as jumping over a bar or jumping and touching a target.

Where can I find some guidance on parallette training?

Are kipping pull-ups cheating?

Courtesy of Jesse Woody: "Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to its function as a posterior-chain developer."

What are the differences among the clean (and snatch) variations?

Squat clean, aka full clean, aka clean: Start with the bar on the floor and receive it in a full squat.

Hang clean: Start with the bar in a "hang position" (held off the floor) and receive it in a full squat. The exact hang position might vary according to the specific instructions for the workout or movement. For example, some workouts will require a hang clean from a position just below the knees, while others will require a hang clean from a position anywhere above the knees, and so on.

Power clean: Start with the bar on the floor and receive it in a position that places the thighs higher than parallel to the floor; i.e., not a full squat.

Hang power clean: Start from a hang position (described above) and receive the bar in a position that places the thighs higher than parallel to the floor; i.e., not a full squat.

What's the height of the target for wall-ball shots?

The standard height is 10 ft. Scale as needed.

What's the weight of the medicine ball for wall-ball shots?

The standard weight is 20 lb. Scale as needed.

Substitutions

How do you choose substitutions?

Detailed instructions on substitions and scaling can be found in the CrossFit Journal.

Can I create my own substitutions?

Yes. Remember this: In general, substitutions and scaling preserve the intended stimulus of the original workout, and creative coaches and athletes have a wealth of options. Injuries, mobility issues, training history and many other factors will influence your decisions. The CrossFit affiliate community has come up with a tremendous number of creative substitutions to accommodate just about any athlete, and online searches will reveal many options. When in doubt, consult a CrossFit trainer. Detailed instructions can be found in the CrossFit Journal.

What's the best substitute for rope climbing?

Many movements can take the place of rope climbs. Towel pull-ups are one great option. For more realism, set one hand high and one hand low on the towel. A standard rope length is 15 ft., and a standard substitution is 15 towel pulls. "See-saw" towel pull-ups are also an option. If you have a rope but can't pull your weight, tie a dumbell or kettlebell to one end and pull the rope toward you hand over hand. You can do this along the ground or you can throw the rope over the pull-up bar and hoist the weight to the top. Use the climbing arm motion as much as possible.

What if I can't run? Or row?

When substituting aerobic exercises, use comparable time intervals. For example, if you run 400 meters in 90 seconds, row, bike, jump rope, run stairs, etc. for 90 seconds. Box jumps, cross-country skiing, heavy-bag work, kettlebell or dumbbell swings, weighted stair climbing or box stepping can also be used if other options are not available. Sumo deadlift high pulls can take the place of a rowing machine. Use 45 lb. for men and 35 lb. for women, and count each rep as 10 meters.

What's a good substitute for wall-ball shots?

The "standard" substitute is either dumbbell or barbell thrusters. Because you can't throw dumbells or a bar in the air, use about twice the specified ball weight (40 lb. or so instead of 20 lb.) and do the reps as explosively as possible. Medicine balls are now widely available, and creative athletes have made their own with relative ease.

What's a good substitute for muscle-ups?

Pull-ups and dips. Common rep schemes often equate a certain number of pull-ups plus a certain number of dips with 1 muscle-up. The exact numbers will depend on the athlete. Again, the goal is to preserve the stimulus of the original movement.

What if I can't do pull-ups?

A host of options exists, including assisted pull-ups, jumping pull-ups, negatives, ring rows or even pull-downs. A word of caution: Controlling volume addresses the risk of rhabdomyolysis in less-experienced athletes or those returning after time off. Increased volume of eccentric movement (negatives, for example) correlates to risk of rhabdomyolysis.

What if I can't do handstand push-ups?

Support all or most of your body while working up to handstand push-ups. You can place your hands on the floor and your legs on a bench, ball or counter (bend at the waist). You can hook your toes over a bar in the power rack or Smith machine. You can do partial reps, building up to full range of motion; for example, stack a few books up under your head and lower to the books. Try to remove a book from the pile every workout or so until you are working from the floor. You can also substitute standing presses using absolutely no leg drive, but presses are not as good as working toward the actual motion.

What if I can't do L-sits?

Work on tuck sits (both legs tucked up to your chest), one-leg-extended L-sits (you can alternate legs) or use bands for support (set your parallettes under the pull-up bar and hang the bands from the bar, then put your legs or feet through the band).

What if I don't have rings or can't do ring dips.

Do 3 regular parallel-bars dips for every ring dip prescribed.

What if I can't do double-unders or don't have a jump rope.

Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

What can I sub for back extensions?

Good mornings (with or without weight) or supermans. Many other movements will work, such as lying over an exercise ball with your feet hooked under a bench or bar.

What can I sub for glute-ham sit-ups?

As with back extensions, there are lots of ways to do glute-ham sit-ups. Try lying over an exercise ball with feet hooked under a bench or bar. You can also use a bench in place of a ball.

WOD

Explain The Workouts with Names (the Girls)

The Benchmark Girls

Angie

100 pull-ups

100 push-ups

100 sit-ups

100 squats

For time

Barbara

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely 3 minutes between each round.

5 rounds, each for time

Chelsea

5 pull-ups

10 push-ups

15 squats

Every minute on the minute for 30 minutes

Cindy

5 pull-ups

10 push-ups

15 squats

As many rounds as possible in 20 minutes

Diane

225-lb. deadlifts

Handstand push-ups

21-15-9 reps for time

Elizabeth

135-lb. cleans

Ring dips

21-15-9 reps for time

Fran

95-lb. thrusters

Pull-ups

21-15-9 reps for time

Grace

135-lb. clean and jerks

30 reps for time

Helen

Run 400 meters

1.5-pood kettlebell swings, 21 reps

12 pull-ups

3 rounds for time

Isabel

135-lb. snatches

30 reps for time

Jackie

Row 1,000 meters

45-lb. thrusters, 50 reps

30 pull-ups

For time

Karen

150 wall-ball shots, 20-lb. ball

For time

Linda (a.k.a. 3 Bars of Death)

1 1/2 body-weight deadlifts

Body-weight bench presses

3/4 body-weight cleans

10-9-8-7-6-5-4-3-2-1 reps for time

Mary

5 handstand push-ups

10 1-legged squats

15 pull-ups

As many rounds as possible in 20 minutes

Nancy

Run 400 meters

95-lb. overhead squats, 15 reps

5 rounds for time

The New Girls

Annie

Double-unders

Sit-ups

50-40-30-20-10 reps for time

Eva

Run 800 meters

2-pood kettlebell swings, 30 reps

30 pull-ups

5 rounds for time

Kelly

Run 400 meters

30 box jumps, 24-inch box

30 wall-ball shots, 20-lb. ball

5 rounds for time

Lynne

Body-weight bench press

Pull-ups

5 rounds for max reps.
There is no time component to this workout, although some versions Rx the movements as a couplet.

Nicole

Run 400 meters

Max-reps pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Amanda

Muscle-ups

135-lb. snatches

9-7-5 reps for time

Gwen

Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

For load

Marguerita

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

50 reps for time

Candy

20 pull-ups

40 push-ups

60 squats

5 rounds for time

Maggie

20 handstand push-ups

40 pull-ups

60 one-legged squats, alternating legs

5 rounds for time

Hope

Burpees

75-lb. power snatches

Box jumps, 24-inch box

75-pound thrusters

Chest-to-bar pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round after which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.

3 rounds for max reps

Explain the Hero Workouts

The Hero Workouts

JT
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.

MICHAEL
In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.

MURPH
In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.
This workout was one of Mike's favorites and he'd named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time
Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

DANIEL
Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al Kut, Iraq, on June 8, 2006, as a result of injuries sustained when an improvised explosive device detonated during combat operations.

LUMBERJACK 20
At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.

U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit.

STEPHEN
Third Battalion, Princess Patricia's Canadian Light Infantry member Cpl. Stephen Bouzane, 26, was killed by an improvised explosive device on June 20, 2007, in the Panjwaii District in Afghanistan.

MCGHEE
U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq.

He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.

JERRY
U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.

He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

NUTTS
Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.

ARNIE
Los Angeles County Firefighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, Aug. 30, 2009, during the Station Fire. His emergency-response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, California.

He is survived by his wife, Lori; and daughter, Sophia Grace, born three weeks after his death.

RJ
Veteran LAPD officer and U.S. Marine Corps Reservist Sgt. Maj. Robert J. Cottle, 45, was killed by an improvised explosive device while on patrol in southern Afghanistan on Wednesday, March 24, 2010. Cottle joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and most recently, SWAT.

He is survived by his wife, Emily; and 9-month-old daughter, Kaila. The LAPD established a trust fund for them.

LUCE
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device.

He is survived by by his wife, Kendahl Shoemaker; 5-year-old daughter, Carrie; and parents, Ronald and Katherine.

HELTON
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Georgia, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Florida, was killed Sept. 8, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

FORREST
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed Oct. 26, 2009, when his helicopter crashed while on a counternarcotics mission in western Afghanistan.

He is survived by his wife, Ana; son, Luke; parents, Sue and Richard; and sister, Heather.

BULGER
Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009, while on patrol in the Zhari District of Afghanistan when an improvised explosive device detonated near his vehicle.

Bulger is survived by his wife, Rebeka; and daughters, Brookelynn and Elizabeth.

Do 3 burpees after every 5 broad jumps. If you have a 20-lb. vest or body armor, wear it.

5 rounds for time

BLAKE
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed Sept. 21, 2010, in a helicopter crash during combat operations in the Zabul Province in Afghanistan.

McLendon is survived by his wife, Kate; parents, David and Mary-Ann; brother, Chris; and sister, Kelly Lockman.

THOMPSON
U.S. Army Capt. David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on Jan. 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

Thompson is survived by his wife, Emily; two daughters, Isabelle and Abigail; parents, Charles and Freida; and sister, Alisha Mueller.

HOLBROOK
U.S. Army Capt. Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29, 2010, in Tsagay, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

LEDESMA
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona.

HAMMER
U.S. Army 1st Sgt. Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq, on April 23, 2005.

He is survived by his wife, Mila; children, Mike Jr., Jacob and Johanna; mother, Dolores; and sister, Doreen Scioneaux.

MOORE
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on Jan. 26, 2011, from gunshot wounds suffered on Jan. 23, 2011, when he stopped a stolen vehicle and the driver opened fire.

He is survived by his mother, Jo Ann; father, Spencer; and sister, Carol Bongfeldt.

WILMOT
Canadian Forces Pvt. Colin Wilmot, 24, of Fredericton, Nebraska, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008, from wounds suffered when an explosive device detonated near him in the Panjwaii District of Afghanistan.

He is survived by his fiancee, Laura; father, Eric Craig; and sister, Kathleen.

MOON
U.S. Army Spc. Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010, in Arghandab, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

SMALL
U.S. Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small-arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancee, Amanda Charney.

BRADLEY
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on Jan. 3, 2010, by an improvised explosive device in Zhari District, Kandahar Province, Afghanistan.

He is survived by his wife, Tiffany; daughter, Chloe; parents, Gary and Paula; and brother, Ryan.

25 lowers from an inverted hang on the rings, slowly, with straight body and arms

30 ring handstand push-ups

35 ring rows

40 ring push-ups

For time

SANTIAGO
U.S. Army Sgt. Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July 18, 2010, in Bagram, Afghanistan.

He is survived by his wife, Mandy; sons, Hannibal, Desmond and Darian; and parents, Anibal and Maria.

CARSE
U.S. Army Cpl. Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on Feb. 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother, Janis; and sisters, Megan Brown and Kristin Purdy.

WHITE
U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.

SANTORA
US Army Sgt. Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar Province, Afghanistan, on April 23, 2010, from wounds sustained during a firefight with insurgents.

WOOD
Australian Army Sgt. Brett Wood MG, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand Province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife, Elvi; mother, Allison; and father, David. Donations can be made in his name to the Commando Welfare Trust.

HIDALGO
U.S. Army 1st Lt. Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on Feb. 20, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home.

He is survived by his father, Jorge; mother, Andrea; brothers, Miles and Jared; and sister, Carmen.

RICKY
U.S. Army Sgt. William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on Oct. 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.

DAE HAN
U.S. Army Sgt. First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011, in Wardak Province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his wife, Mi Kyong; daughters, Niya and Sadie; parents, Joseph and Bonnie; and siblings, Katie and Saejin.

KLEPTO
U.S. Air Force Maj. David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Arkansas, died on April 27, 2011, in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife, Susie; daughter, Elizabeth; and son, David.

JAG 28
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on Sept. 29, 2010, while conducting combat operations in Uruzgan Province, Afghanistan.

He is survived by his parents, Ray and Pat; and siblings, Terri, David, Joseph and Thad.

JARED
U.S. Army Master Sgt. Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died Aug. 4, 2010, in Kunduz Province, Afghanistan, of wounds suffered while his unit was conducting combat operations.

He is survived by his wife, Katie Van Aalst; his daughters, Kaylie and Ava; and a posthumous son, Hugh Jared.

TULLY
U.S. Army Sgt. 1st Class Michael J. Tully, 33, of Falls Creek, Pennsylvania, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

HOLLEYMAN
U.S. Army Staff Sgt. Aaron N. Holleyman, 27, of Glasgow, Mississippi, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on Aug. 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters, Shelby and Erin; son, Zachary; parents, Ross and Glenda; and siblings, Kelly and Daniel.

ADRIAN
U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

He is survived by his parents, Jorge and Teresa; sister, Rachel; and daughter, Sydney Grace.

RALPH
British Army 2nd Lt. Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on Aug. 1, 2006, in Helmand Province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WESTON
U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on Oct. 29, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife, Cynthia Tidler; parents, Judy Zarit and Steve; and brother, Thomas.

HORTMAN
U.S. Army Capt. John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on Aug. 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise.

He is survived by his mother, Brenda Jones; sister, Jill; and brother, Andy Pierce.

ZEUS
U.S. Army Spc. David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on Nov. 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife, Calli; parents, David and Veronica; and brother, Devon.

BARRAZA
U.S. Army Staff Sgt. Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi, Iraq, when he came under small-arms fire by enemy forces during combat operations.

He is survived by his parents, Francisco and Nina; his siblings, Amanda, Rachel, Jamie and Frankie; and his fiancee, Maghan K. Harrington and her daughter, Kayla.

CAMERON
U.S. Coast Guard Lt. Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on Feb. 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

JORGE
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

BREHM
U.S. Army Sgt. Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small-arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

He is survived by his wife, Raini; father, William; stepmother, Linda; and mother, Laura Williams.

OMAR
U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.

He is survived by his parents, Maria and Pablo; sister, Marisel; and brothers, Pablo and Javier.

BRUCK
U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife, Pattie; daughter, Harper, born after his death; father, Eric; mother, Laurie Bullock; and sister, Noabeth.

DONNY
U.S. Army Spc. Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman Province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; father and stepmother, Jeff and Jeanie; and his brothers, Nick and Joe.

DRAGON
U.S. Army Capt. Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack in Faryab province, Afghanistan.

He is survived by his wife, Jennifer; daughters, Emma and Anna; mother, Pamela Mitchell; father, Jan; and brothers Keith and Alex.

LEE
U.S. Army Staff Sgt. Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012, from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni Province, Afghanistan.

DG
U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on Aug. 8, 2012, from injuries suffered during a suicide-bomb attack in Kunar Province, Afghanistan.

He is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

TK
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on Aug. 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar Province, Afghanistan.

He is survived by his wife, Kami; son, Brody; daughter, Margaret; parents, George and Patricia; and brothers, John and George.

TAYLOR
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point.

He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

ZEMBIEC
U.S. Marine Corps Maj. Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007, in Baghdad, Iraq.

He is survived by his wife, Pamela; daughter, Fallyn; parents, Donald and Jo Ann; and brother, John.

Ebbert is survived by his wife, Ursula; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey, a retired Navy SEAL.

ROCKET
U.S. Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan.

Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces, Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.

NED
Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

SHAM
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

He is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

OZZY
U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base, Illinois, sustained wounds from an improvised explosive device that struck his vehicle.

Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

JENNY
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state.

SPEHAR
U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom.

Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke.

ROBBIE
U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne) in Fort Bragg, North Carolina, and served during Operation Enduring Freedom. In October of 2010, Miller was awarded the Medal of Honor posthumously for his heroic actions in combat.

Miller is survived by his parents, Philip and Maureen; brothers, Thomas, Martin and Edward; and sisters, Joanna, Mary, Therese and Patricia.

SHAWN
U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell.

Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

For time and number of intervals

FOO
Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy.

He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

BOWEN
Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building.

He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

GAZA
Air Force Capt. Lucas “Gaza” Gruenther, 32, of Twain Harte, California, died on January 28, 2013, when his F-16 went down in the Adriatic Sea off the coast of Italy as a result of bad weather. Gruenther was the chief of flight safety for the 31st Fighter Wing at Aviano Base, Italy, at the time of his death.

He is survived by his wife, Cassy; daughter, Serene; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; and brother, Chance Hildreth.

CRAIN
Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team.

CAPOOT
Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

HALL
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida.

SERVAIS
U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida.

Servais is survived by his parents, Peter and Susan; and sister, Laura.

PK
U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member.

RENÉ
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

PIKE
U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor.

Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

KUTSCHBACH
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany.

Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

JENNIFER
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death.

Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family members.

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

9 rounds for time, with a partner

SCOOTER
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.

Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family members and friends. He is preceded in death by his mother, Alice.

On a 35-minute clock with a partner, complete as many rounds as possible in 30 minutes of:

30 double-unders

15 pull-ups

15 push-ups

100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift.

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

T.U.P.
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington.

He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family members. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

HARPER
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.

He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

TERRY
Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

BIG SEXY
Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

WOEHLKE
Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

MAUPIN
U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

HILDY
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

T.J.
United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir.

He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family members.

DVB
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

MARSTON
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family members.

ARTIE
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

HOLLYWOOD
Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.
Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby.
He is survived by his wife, Kate; and sons, Jake and Billy.

MANUEL
Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family members.

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

5 rounds for max reps

TIFF
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

PAUL PENA
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

YETI
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family members.

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

For time

WES
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
First posted April 15, 2017

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate

For time

MIRON
Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle."

PAT
Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

SCOTTY
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

DALLAS 5
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
First posted July 8, 2017

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

KEV
Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

EMILY
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family members.

VIOLA
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

COFFLAND
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:

800-m run

30 push-ups

For time

Explain Fight Gone Bad

In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. We've used this in 3- and 5-round versions. The stations are:

Wall-ball shots, 20-lb. ball, 10-foot target. (reps)

Sumo deadlift high pulls, 75 lb. (reps)

Box jumps, 20-inch box (reps)

Push presses, 75 lb. (reps)

Row for calories (calories)

The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.

Explain Tabata This

Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the squat, rower, pull-ups, sit-ups and push-ups with a 1-minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the 8 intervals. During the 1-minute rotation the clock is not stopped but kept running. The score is the total of the scores from the five stations. Some performance insights and a scoring example from Mark Twight:

Lying down between exercises lowers heart rate faster than standing, sitting or walking, indicating better recovery in the short 60-second rest.

High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc., which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:

A total score of 53 (excellent score, by the way) is determined by adding up the lowest number of reps in any set of each exercise.

18 squats

4 pull-ups

6 push-ups

13 sit-ups

12-calorie row (use the calorie counter and call each calorie a rep)

This score is a 53.

I can't do the WOD as prescribed. Any help for scaling?

The CrossFit Training Department's Instagram page is a great resource for tips on how to appropriately scale workouts. (https://www.instagram.com/crossfittraining/?hl=en)

How about a worksheet to track my performance?

We encourage everyone to post their results each day to the comments section, and we always provide a link back to the previous comments when a workout is repeated. There are also several great sites online that provide a comprehensive tracking service, such as that by our friends at Beyond The Whiteboard (https://beyondthewhiteboard.com/).

So what's this CrossFit Total (a.k.a. CFT) I keep hearing about?

What's this 1-1-1-1-1-1-1 all about? Is that really the whole WOD?

Yes, that really is the WOD. It's a max effort strength WOD rather than a metabolic conditioning WOD. It won't leave you as "gassed" as Helen or Cindy will, but it will tax your muscles and nervous system heavily. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual.

Equipment

Where can I get _____?

Since CrossFit.com went up in 2001, equipment has become far easier to find. A host of online retailers cater to our community, and many general fitness stores also have what you need. Athletes in more remote locations might have fewer options, but retailers are working to address growing markets around the world. If retailers don't ship to your area, send an email asking them to start.

Can I build _____?

In the early days of CrossFit.com, athletes found many creative ways to build their own equipment. An Internet search will reveal many options, and the Equipment category of the CrossFit Journal has options as well. With homemade equipment, safety is the foremost concern.

How do I build a lifting platform?

The CrossFit Journal has instructions, and a host of variations are available through an Internet search.

What's the "best" damper setting on the C2 rower?

Personal preference determines the damper setting. For most people, a setting of 3-4 best replicates the feel of a boat on water. Some will prefer other settings. For more info, watch this video.

What shoes should I wear?

That's up to you. Manufacturers now offer shoes designed specifically for CrossFit, and some athletes will use different shoes for different workouts. For example, weightlifting shoes have elevated, non-compressible heels. However, remember that the shoes don't make you fitter.

Essential References

What are essential references for CrossFit?

We consider these references to be utterly indispensable:

CrossFit.com—This site contains a wealth of information, and visitors are encouraged to explore. The CrossFit.com archives contain more than 14 years of workouts, including demonstrations, tips and discussions.

The Exercises & Demos page by CrossFit Training—This page contains an ever-growing library of resources to help you move with virtuosity.

CrossFit Trainer Courses—Led all over the world by CrossFit Seminar Staff, these courses cover everything, from the basics of CrossFit, to advanced CrossFit principles, to special areas including weightlifting, powerlifting and running.

CrossFit Affiliates—All CrossFit affiliates have websites, and many offer excellent instructional content online for free. We encourage you to visit your local CrossFit affiliate and ask a qualified trainer your questions.

Nutrition

What is CrossFit's diet prescription?

The short answer: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

To optimize fitness, you will need to measure and record intake, evaluate performance and potentially change intake until the desired results are achieved. This approach to diet is no different than the approach to workouts.

To start, we recommend everyone give the baseline Zone Diet prescription a try for four weeks. Doing so will help you establish measurable, observable, repeatable data on your input (food) and output (performance). Once you have completed a minimum baseline term of four weeks, you may find you have to make small tweaks to the block prescription until you achieve your best performance.

This type of measured, systematic self-observation will be the best guide as to whether you should eat any type of food or implement any diet "strategy.”

For instance, experimentation will give you valuable information on grains, legumes, dairy and salt, and it can even help you plan the frequency and timing of your meals. You may need to your adjust your food intake for your lifestyle, goals, discipline, commitment level, etc. You may choose to experiment with supplementation, post-workout nutrition, fasting, and so on. You may choose to include a cheat meal, eat more fat, consume more food, etc.

Overall, diet is specific to each individual, and he or she can optimize diet by carefully tracking input and output.

Can there be more than one affiliate in one town, city, state, neighborhood?

Is this a franchise?

Do I need to own a gym?

No. You will, however, need one physical location. We do not license mobile affiliates.

If I purchased a URL does this mean I own that name?

You may own the domain, but the use of "CrossFit" in your domain is unlicensed and illegal, and CrossFit Inc. can legally force you to give it up. CrossFit only acknowledges the URL of the name that you have licensed from us.

If I become an affiliate, does this mean I can credential CrossFit trainers?

What material from CrossFit.com can I use on promotional items like t-shirts, my storefront, my website, etc.? How can I use the name?

You can link to anything on CrossFit Inc. sites, but you cannot download material and host it on your own site (e.g., videos, CrossFit Journal articles, etc.).

You can use any material freely available on the site with proper attribution. You may not distribute any content from the CrossFit Journal that is not already publicly available from the CrossFit Journal.

You are encouraged to create your own T-shirts featuring your licensed affiliate name and creative slogans. Logos and/or slogans associated with CrossFit Inc. or CrossFit.com may not be used without prior permission.

As an affiliate, you can and should say that you use CrossFit methods and that you're part of the extended CrossFit family, but you may not represent yourself directly or indirectly as a representative of CrossFit.com or CrossFit Inc.

If I do not want to affiliate but I am a CrossFit trainer, how can I use the name legally?

You can call yourself a CrossFit trainer. You may list your CrossFit qualification on a business card, resume, or website bio/qualifications type of page. Nothing more.

You cannot use the CrossFit name in any other business or promotional way unless you affiliate. Only affiliation gives you the legal right to use the CrossFit name for business and/or promotional purposes.

Can I work as a trainer at an affiliate if I'm not a CrossFit Level 1 Certificate holder?

You may instruct as an apprentice under the mentoring of a CF-L1 trainer. All trainers at a CrossFit affiliate must hold a CrossFit Level 1 Certificate. Apprenticetrainers (those who do not hold a CF-L1) may work under the direct supervision of a CF-L1 trainer prior to obtaining an L1 certificate.

No. In order for an affiliate to offer CrossFit Kids classes and use the CrossFit Kids name, affiliates must first register with CrossFit Kids and meet the minimum requirements. Email crossfit.kids@crossfit.com for more information.

We'd like to host a local/statewide/regional fitness competition. Any guidance?

We love that affiliates hold competitions and would like to do everything we can to encourage such events. When planning your competition, please keep in mind these simple rules:

Please avoid the use of the words "Games", "Open", "Sectional" or "Regional", so there is no confusion with official CrossFit Inc.-sponsored events.

Use of the trademark "CrossFit" is not allowed in the title of any event. It may only be used to refer to the affiliate hosting the event. Acceptable: Fitness Challenge brought to you by Watertown CrossFit. Unacceptable: CrossFit Watertown Challenge, CrossFit Northeast Challenge, CrossFit Challenge, CrossFit Northeast Games. Also acceptable: Connecticut Fitness Throwdown brought to you by CrossFit Watertown.

Run a great event, have fun and send us photos so we can share your good times with the community.

I'm thinking of/planning on opening multiple locations. Is that allowed?

CrossFit no longer allows multiple affiliations. We believe it is better for an affiliate to concentrate on a single location to ensure the quality of hands-on involvement by the owner. So, in essence, the rule is: one trainer, one box.

We're thinking of setting up some "sister affiliates" and we'd like similar names or even to share websites and design. Is that allowed?

Yes.

Media

Are the videos archived or stored anywhere on the site besides with the WODs?